This meditation will explore the felt sense of heaviness and lightness within the body in order to ground and become more present in the here and now.
Take a few deep breaths here to settle in for the next few minutes.
Begin by coming into a comfortable seated or lying down position.
From here take a few deep breaths and bring some awareness to your lungs and breath,
Feeling the air come in and out,
Expanding your lungs and your chest and your belly and then deflating as the breath comes out.
Do this a few times.
Notice the quality of your breath,
If it's easy or constricted.
No right or wrong here,
Just noticing.
We'll take a few minutes here to notice the heavy parts of our body and that could mean where you feel there's the most weight.
So sitting up it might be your legs or your seat,
It could be your back if you're leaning against a chair,
Whatever the most pressure is that you feel.
If you're lying down you could be sensing different weights and heaviness in the backside of your body,
Shoulders,
The seat,
It could be your heels.
Wherever you feel the most heavy in your body,
Feel into that for the next minute or so.
Bring any awareness you have,
If you imagine a color it has or a density or a shape,
Bring as much information as you can about the heaviness.
Maybe it feels soothing,
Maybe it feels stifling,
It could really be anything that comes into your awareness that would describe the sensation of heaviness.
You can also breathe into it and also notice if anything shifts while you're bringing awareness to it.
Again there is no right or wrong,
It's exploring the awareness of the heaviness and any changes that you notice.
And now shift your awareness to a part of your body that feels the lightest and most unencumbered,
Almost as if you can't even feel something maybe.
And notice where the lightness is,
Where is the lightest place in your body.
Maybe it's the tip of your nose or the tops of your thighs,
Ankle bones,
It could be any place where it feels the lightest,
The airiest,
The airiest,
The least filled with pressure.
Take a few moments to notice what the lightness feels like,
The shape,
The color,
The texture,
The size of it,
And where it is in your body.
Take a few deep breaths into the lightness,
See how that might shift anything in your awareness.
Does your body enjoy the light feeling or the heavy feeling more in this moment?
Whichever one your body likes better,
Let's go back to that place for a few more breaths and soak in whatever your body needs from that feeling.
Maybe it likes both at the same time,
Whatever works.
Whatever works.
Now coming back into the present moment,
Back into the room,
Back into the now,
You can take your hands and rub them together,
Create some heat between the palms of your hands,
Place them over your eyes,
Feel the warmth over your face,
And when you're ready you can lift your hands and slowly open your eyes.
You can check out your surroundings,
Come back into the present,
And here you are.
